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  6. Octopus vs. Tilapia

Octopus vs. Tilapia — In-Depth Nutrition Comparison

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Important differences between octopus and tilapia

  • Octopus has more vitamin B12, iron, copper, selenium, vitamin B6, zinc, and phosphorus; however, tilapia is richer in vitamin D*.
  • Octopus's daily need coverage for vitamin B12 is 1423% more.
  • Octopus contains 14 times more iron than tilapia. Octopus contains 9.54mg of iron, while tilapia contains 0.69mg.
  • Tilapia contains less sodium.

The food varieties used in the comparison are Mollusks, octopus, common, cooked, moist heat and Fish, tilapia, cooked, dry heat.

Infographic

Octopus vs Tilapia infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 43% 32% 56% 358% 246% 92% 120% 60% 6.1% 489%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 4.2% 34% 26% 25% 11% 87% 7.3% 4.8% 297%
Contains more MagnesiumMagnesium +76.5%
Contains more CalciumCalcium +657.1%
Contains more PotassiumPotassium +65.8%
Contains more IronIron +1282.6%
Contains more CopperCopper +885.3%
Contains more ZincZinc +719.5%
Contains more PhosphorusPhosphorus +36.8%
Contains more ManganeseManganese +27%
Contains more SeleniumSelenium +64.7%
Contains less SodiumSodium -87.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 27% 0% 30% 24% 14% 18% 71% 54% 150% 4500% 0.25% 18%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 56% 0% 16% 23% 17% 89% 40% 28% 233% 2.3% 4.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +51.9%
Contains more Vitamin B5Vitamin B5 +35.5%
Contains more Vitamin B6Vitamin B6 +426.8%
Contains more Vitamin B12Vitamin B12 +1835.5%
Contains more FolateFolate +300%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +63.2%
Contains more Vitamin B3Vitamin B3 +25.5%
Contains more Vitamin KVitamin K +800%
~equal in Vitamin B2 ~0.073mg

All nutrients comparison - raw data values

Nutrient Octopus Tilapia DV% diff.
Vitamin B12 36µg 1.86µg 1423%
Iron 9.54mg 0.69mg 111%
Copper 0.739mg 0.075mg 74%
Selenium 89.6µg 54.4µg 64%
Vitamin B6 0.648mg 0.123mg 40%
Zinc 3.36mg 0.41mg 27%
Vitamin D* 0 IU 150 IU 19%
Vitamin D 0µg 3.7µg 19%
Sodium 460mg 56mg 18%
Cholesterol 96mg 57mg 13%
Phosphorus 279mg 204mg 11%
Vitamin A 90µg 0µg 10%
Vitamin C 8mg 0mg 9%
Calcium 106mg 14mg 9%
Protein 29.82g 26.15g 7%
Potassium 630mg 380mg 7%
Magnesium 60mg 34mg 6%
Vitamin B3 3.78mg 4.745mg 6%
Vitamin B5 0.9mg 0.664mg 5%
Folate 24µg 6µg 5%
Choline 81mg 51.3mg 5%
Vitamin E 1.2mg 0.79mg 3%
Vitamin B1 0.057mg 0.093mg 3%
Calories 164kcal 128kcal 2%
Saturated fat 0.453g 0.94g 2%
Monounsaturated fat 0.324g 0.955g 2%
Fats 2.08g 2.65g 1%
Carbs 4.4g 0g 1%
Vitamin K 0.1µg 0.9µg 1%
Polyunsaturated fat 0.477g 0.6g 1%
Protein per 100 calories 18g 20g N/A
Calories per 10 g protein 55kcal 49kcal N/A
Weight per 100 calories 61g 78g N/A
Unsaturated / Saturated Fat ratio 1.8 1.7 N/A
Net carbs 4.4g 0g N/A
Manganese 0.047mg 0.037mg 0%
Vitamin B2 0.076mg 0.073mg 0%
Tryptophan 0.334mg 0.265mg 0%
Threonine 1.283mg 1.156mg 0%
Isoleucine 1.298mg 1.22mg 0%
Leucine 2.099mg 2.04mg 0%
Lysine 2.228mg 2.315mg 0%
Methionine 0.673mg 0.766mg 0%
Phenylalanine 1.069mg 1.05mg 0%
Valine 1.303mg 1.28mg 0%
Histidine 0.573mg 0.585mg 0%
Omega-3 - EPA 0.152g 0.005g N/A
Omega-3 - DHA 0.162g 0.13g N/A
Omega-3 - ALA 0.045g N/A
Omega-3 - DPA 0.012g 0.06g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
30% 2% 4% 61% 3%
Protein: 29.82 g
Fats: 2.08 g
Carbs: 4.4 g
Water: 60.5 g
Other: 3.2 g
26% 3% 71%
Protein: 26.15 g
Fats: 2.65 g
Carbs: 0 g
Water: 71.59 g
Other: 0 g
Contains more ProteinProtein +14%
Contains more CarbsCarbs +∞%
Contains more OtherOther +∞%
Contains more FatsFats +27.4%
Contains more WaterWater +18.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
36% 26% 38%
Saturated fat: Sat. Fat 0.453 g
Monounsaturated fat: Mono. Fat 0.324 g
Polyunsaturated fat: Poly. Fat 0.477 g
38% 38% 24%
Saturated fat: Sat. Fat 0.94 g
Monounsaturated fat: Mono. Fat 0.955 g
Polyunsaturated fat: Poly. Fat 0.6 g
Contains less Sat. FatSaturated fat -51.8%
Contains more Mono. FatMonounsaturated fat +194.8%
Contains more Poly. FatPolyunsaturated fat +25.8%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/nutrients
  2. Tilapia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175177/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.